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A Lifter's Iron Log...


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Excerpt: Just got back into training about 4 weeks ago. Stopped working out consistently for the better part of a year. Been unemployed for about 3 months now and realized I needed to start working out again before I turned into total mush. 6-5-2010 Bodyweight 206lbs in gym clothes I have started out with the classic Bill starr 5x5 to keep the volume low to start, but the progression constant and get the basics up. Also rope skip for 10-15 minutes after each workout and then 10 minutes

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  1. #41
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    7-17-2010

    Barbell Full Squats 135x5, 175x5, 200x5, 225x5, 250x3, 200x8

    Barbell Bench 135x5, 160x5, 175x5, 200x5, 220x3, 200x8

    One Arm DB Rows 55x5, 65x5, 75x5, 85x5, 95x5, 85x9-10, 100x4

    Lying leg raises with flutter kicks and scissors

    10 lapses walked around gym

    Bodyweight 223lbs

    Felt pretty ho hum today. Didn't feel as strong as I would have liked, but all the weights went up np.

    Some days ya feel like a champ, some ya don't.

  2. #42
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    7-20-2010

    Barbell full Squat 135x5, 175x5, 200x5, 225x5, 250x5 hardest set of squats in recent memory. Actually had some real effort on the last 2 reps. This is good.

    Bench Press 135x5, 160x5, 180x5, 200x5, 220x6 felt good on bench, had 1 more

    Pendlay Row 95x5, 105x5, 120x5, 145x5, 165x5+1 felt pretty strong on these, starting to like to bench width grip. Feeling more compat and tight on these. Also don't go bigger than 25lbs plates for better range/stretch.

    One Arm DB Sidebend 1x65x12 np

    Seated Calf Raises 35x10, 60x10, 85x10, 115x8, 125x6 change of pace from 2x sets on stairwell.

    8 lapses around gym

    Not a bad workout. Felt strong on bench and rows. Squat didn't feel the greatest. Actually felt like I was really tryin on the last set which is good. Pretty much every top set previously I have not had to work very hard to get. This is where the real strength starts comin out.

    I'll probably drop back to 5lbs jumps now on squats and after next week 225 on bench I'll try to keep 5lbs a week jumps going. If bench stalls on weight/reps for more than 2 weeks at some point I'll reset bench back 20lbs or so and then rebuild back up and beyond.

    Same for squats and rows. Can only progressively load the body so long before have to ease up abit.

    One thing though is that I generally hardly feel like I worked out after my workouts half the time so I know the volume and intensity is well within my tolerance. Don't think I'll bother going to a dual factor 5x5 with more volume until I have multiple whole linear program resets and single exercise resets.

    I'll ride the linear as long as I can until the total load I am placing on my body makes it impractical to go linear, then start running 8-10 week DF cycles.

    Bodyweight 224.5 at start, 223.5 end of workout.

  3. #43
    Moderator the.gladiator1987's Avatar
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    Re: A Lifter's Iron Log...

    nice workouts bro!

  4. #44
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    Workin on it man. Feels good to have the weights going up each week.

    I've said it in the past, but I REALLY mean it this time. No long gym layoffs anymore. Starting from scratch fucking blows ass cheezits. If I had never stopped I'd probably have a 1800-2000 pl total by now.

    My diet in general is better than ever. It's time to just get fucking brutal strong on the basics and keep it going. No layoffs, no bullshit anymore.

  5. #45
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    7-22-2010

    Barbell full Squat 135x5, 165x5, 185x5, 205x5 felt pretty solid

    Barbell Press 95x5, 105x5, 120x5, 135x5, 150x4+1 push press. Couldn't get 5 strict reps. Oh well. Stay with weight for next workout.

    Deadlift 135x5, 185x5, 225x5, 255x5, 285x5 felt lil heavier than last time. I think my technique is improving. Definitely noticing alot of weight on my heels as I start the pull.

    Chinups Bodyweight 4,3,3

    Cable Pulldown/curl grip couple sets of 5 pyramiding up, then like 3 reps with 90% of the stack, 2 reps couple plates less

    Incline Situp 15lbs behind head 1x12, goin up next workout 2.5lbs

    Couple of high jumps. knees need the explosive work.

    10 laps around gym, 1 fast jog, 1 very fast jog, rest walked

    Bodyweight 224lbs

    Felt pretty decent, not as strong as I would have liked on the press, but overall felt solid. Had some good explosiveness in my legs on the hops. My vertical is probably around 28-30" atm.

    I'm definitely going to incorporate some vertical leaps and a few sprints/really fast short jogs here and there. My legs need the explosive work to counteract the slow strength from typical squats and calf raises I do. My legs end up feeling stiff if I don't bounce around abit here and there.

  6. #46
    Moderator the.gladiator1987's Avatar
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    Re: A Lifter's Iron Log...

    Coo bro good to see that you ar training for more than just strength. Im like that too, I want to be athletic and strong. Do you stretch? If so whats our routine? And are you on a routine right now?

  7. #47
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    I want to be super strong. I'm only really interested in leaping because it's pretty much the most explosive non weighted exercise. My legs literally start getting stiff as I get stronger if I don't force them to work dynamically here and there.

    I do your basic toe touch, hip stretch, chest stretch. That's about it.

    I am using the basic Bill Starr 5x5 linear routine. I toss in the calf raises on workout one and workout 3 for aesthetics.

  8. #48
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    7-24-2010

    Barbell full squat 160x5, 185x5, 205x5, 230x5, 255x3, 205x8 np, all sets felt pretty solid

    Barbell Bench 135x5, 165x5, 185x5, 205x5, 225x3, 205x9 really happy with bench today. REALLY felt the leg drive and the stability is should bring to the lift. Felt really stable and solid. Pretty much learned how to set it up while retracting the shoulders and pressing the legs into the floor to drive the shoulders into the bench and then maintain that feel throughout. Before my shoulder retraction was good, arch was good, glute tensing was good, leg drive was ok, but I wasn't setting it up good to transfer it to the back of the shoulders. I was able to make that connection today. Really happy about that.

    One Arm DB Rows 55x5, 70x5, 80x5, 90x5, 100x5, 110x4 need to strengthen my grip more. Had a hard time holding the 110lbs DB.

    Hanging Leg Raises 1x10 straight leg, then 8-9 good knee ups with the hip tilting up

    Stairwell Calf Raises 50x20x12x12ish, kinda lost track of reps on set 3, calves have grown since I started doing the calf work. They are starting to stand out abit now incomparison to my upper legs which is good. I have always had strong well built legs, but generally didn't do much calf work while my quads and hams got all the attention. Starting to look pretty baller in shorts.

    1 set of hip, ham, calf and chest stretches

    Bodyweight 225lbs

    Kinda surprised my weight went up. Yesterday I did hard manual labor in the glaring sun for the first time in 5 months(economy) and came home really tired and sun crisped. Ate and drank alot and slept pretty decent. Was amazed I hit the gym heavier and felt very strong all around today. All those years of hard labor seems to have conditioned my system to bounce back really fast even after months without work.

  9. #49
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    7-27-2010

    Barbell full Squat 135x5, 165x5, 195x5, 225x5, 255x6

    Bench Press 135x5, 165x5, 185x5, 205x5, 225x6 definitely had 1 more for sure

    Pendlay Row-bench grip width, 95x5, 110x5, 130x5, 150x5, 170x4+1+1+1 couple seconds rest after the 4th rep for each additional

    One Arm DB Sidebend 70x1x12

    Calf work-I'm not even gonna bother listing all the sets I did of seated calf raise and horizontal machine toe presses, I would guess a total of around 10-12 sets, I'll do 3 sets of stairwell calf raises the next workout. Don't need an assload of sets every time.

    8 laps walked around gym

    Bodyweight 224lbs, felt pretty strong and solid overall

  10. #50
    Moderator the.gladiator1987's Avatar
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    Re: A Lifter's Iron Log...

    Your strength looks like it is going up quickly! Good job. I think I am going to do a 5x5 again pretty soon here, then jump on a cycle after 3 months of it or whenever I start to not progress.

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